You’re accomplished, driven, and always striving for more. But lately, something feels out of sync. Your energy is low, that extra weight won’t come off, and you find yourself relying on caffeine just to get through the day. Sleep isn’t as restorative as it should be, and without it, even the thought of exercising feels overwhelming.

What could be going wrong?

Have you looked at what you are eating?

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Overlooked Nutrition Struggles for the Career-Focused

• Skipping meals
• Low protein intake
• Low carbohydrate intake
• Low fiber intake
• Relying solely on convenience foods (ultra-processed foods)
• Under-hydration

Why Should You Care?

• Frequently skipping meals can trigger cravings, leading to overeating.
• Irregular food intake may negatively impact cognitive function and energy levels.
• Regularly overeating can result in unanticipated weight gain.
• High levels of body fat have been associated with chronic, low-grade inflammation.
• Maintaining hydration supports digestion, blood circulation, brain function, and more.
• Consistent nourishment supports the brain.

When you’re working, you are using your brain

• The brain uses ~20% of your overall calorie needs.
• The brain thrives on glucose, but can use other energy sources if absolutely needed.
• Healthy fats, like omega-3’s, might improve memory, learning, and blood flow to the brain. These can be found in fish and many plant foods.
• Antioxidants, found in many plant foods, might slow neurodegeneration and improve memory, focus and overall cognitive function

Other Things You Should Probably Know

• Chronic inflammation may adversely affect cognitive function.
• Enhancing “gut health” probably contributes to better brain health as well.
• Opt for foods abundant in fiber, omega-3 fatty acids, vitamin C, vitamin E, carotenoids (such as beta-carotene, lutein, and lycopene), and polyphenols (found in green tea, coffee, blueberries, etc.).
• A diet focused on quality protein and plant-based foods can enhance feelings of fullness and support weight management.

It’s Okay to Ask for Help

Managing your time effectively can be challenging, especially if you’re unsure of how to begin.

Consider seeking a qualified nutrition expert who can assist you in creating a personalized plan tailored to your needs.

Remember, nutrition and lifestyle are essential components in the larger picture of helping you thrive in your career.

Feel free to reach out:

As always, thanks for reading.

Crystal McLean, MS RD LDN

Owner and Registered Dietitian

Espinosa-Salas S, et al Nutrition: Macronutrient Intake, Imbalances, and Interventions.

PMID: 31304249, PMID: 31105044, PMID: 40040390, PMID: 36381743, PMID: 38929140, PMID: 35694805